Perform your best! What to eat before a race?

Perform your best! What to eat before a race?
November 13, 2019 Philip Stein

Carbs? FIber? Proteins? Sugar? What’s the best option to push our body to optimal conditions? There’s no magic formula about it, but having a balanced diet adapted to your specific training routine before a race is essential to achieving satisfying results.

First, one consideration: you must avoid experimentation the day before. Whatever you want to eat, you should test it beforehand on a training day to make sure that your body has a positive reaction to it. Know your body.

Overall tips:

  • Ideally, you should have dinner about 12 hours before the race starts. Remember that you’ll also have breakfast.
  • The menu should have carbs and proteins (meat or fish), especially carbs.
  • Limit your water intake, at least before or during dinner, because it can make you eat less than you should.
  • Avoid spicy foods. It could make you drink too much water or impact your stomach negatively.
  • Fried foods considerably slow digestion, so it’s better to avoid them.

Here’s a menu recommendation to have the night before a race:

First course: 200g of pasta with a light tomato sauce and assorted vegetables.

Second course: Chicken breast or steak with roasted potatoes.

Dessert: Seasonal fruits.

And last but not least, remember the importance of staying hydrated at all times but be conscious of your choices.

Tea and coffee are rich in antioxidants, and the caffeine can give you an energizing boost if you have a cup 45 minutes before the race. Water should be your go-to choice for hydration, but for a long-distance run, sports drinks (rich in electrolytes) are ideal.

Chocolat milk it’s also a good option because it provides a nutrient mix that can enhance muscle protein production. And finally, the trendy coconut water which has fewer carbs than sports drinks, but some say that it may cause stomach upset, so better to have it after the race for restoring hydration.

In the end, each body is different, and you should try different options to see what works best for you. STAY ACTIVE!


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